Whether it's a man or a woman, all have a love of beauty, women fitness is to lose weight and slim, while men are to train the muscle. The inverted triangle body is a man's favorite, want to practice the inverted triangle body can not be separated from the strong back muscles, so men must practice back, especially the latissimus dorsi.
The latissimus dorsi muscle is a wider flat muscle located in the lower part of the thoracic dorsal region and the superficial lumbar region, which is innervated by the thoracic dorsal nerve. The blood supply comes mainly from the thoracodorsal artery, the segmental posterior intercostal artery and branches of the lumbar artery.
Exercising the latissimus dorsi can reduce the hunchback, correct bad posture and protect the posterior spine; a strong latissimus dorsi also has a great visual impact, making it no longer a dream to be a walking hanger.
The following are ten fitness exercises specifically for the latissimus dorsi.
I. Dual cable lat pulldown
Points: Back and neck remain upright, pull down when the attention on the latissimus dorsi, not biceps; can kneel on the floor, but also sit on a bench practice.
Two, one-arm cable high row
Action points: Keep your elbows close to your body, move with one hand, keep the rest of your body still
Three, one-arm cable low row
Action points: Keep your torso close to straight, do not bend, bend your elbows inward; do not rotate your body when you pull the equipment upward
Four, one-arm lat pulldown
Exercise parts: Latissimus dorsi, large round muscle
Action points: Elbows bent down, one hand move, the rest of the body to keep still, with the elbows to pull the hands down. Instead of using your biceps.
Five, floor rope latpulldown
Action points: The body remains vertical, elbows down to push, only the arms can move, the body remains motionless.
Six, rope straight arm pulldown
Exercise parts: Latissimus dorsi, infraspinatus
Action points: The body remains motionless, elbows slightly bent, with arm strength force; lifting weights in order to better maintain balance, hands pull down staggered
Seven, standing rope low cable row
Action points: Keep the body vertical, elbows down to push, only the arms can move, the body remains motionless.
Eight, incline rope low cable row
Action points: Elbows downward, after a short pause in the action and then resume the original
Nine, incline rope low cable row
Key points of action: Lift your head and chest, lean back your upper body when pulling down.
Ten, wide straight arm pulldown
Action points: Elbows slightly bent, the body remains motionless; in order to better maintain balance, you can slightly adjust the standing position.
The exercise for the latissimus dorsi muscles should not blindly pursue speed and quantity, but each movement should be in place to fully feel the force of the latissimus dorsi muscles.
Using more diverse movements in the training program to give different stimulation to the latissimus dorsi will be very effective.